This is a fun one. It comes from the world of arm wrestling but is easy enough to transfer to "normal" people. Real simple; grab a dumbbell, stand tall with your palm forward and curl that weight all the way to the top. BUT, let's emphasize that this is a strict, no-extra-movement type of challenge. "All bicep, bro!" Many of us tend to get a little side-to-side action at the shoulders or a little sway in our curls... this one locks it down.
The original challenge was to see who among the arm wrestling crazies could do this with a 100 pound dumbbell for 1 rep.
My challenge to you is to establish a Personal Records (PRs) at a few different rep ranges (let's say 10, 7 and 5... or whatever) but I want you to include a 1 rep PR. Have you ever exerted to that extent? Really tested your strength? Yes, it will be beneficial and I think you will surprise yourself.
Go.
Here is my friend, The People's Dietician, laying down the rules a bit a demonstrating (in a huge way) a good lift:
http://www.youtube.com/watch?v=VFkrNA9f24g
And here is maniac arm wrestler Rob Vigeant setting the bar nice and low for us mortals:
http://www.youtube.com/watch?v=22TcdMJ84RQ&feature=related
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